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WOD 31102021, Sunday



Warm up

3-minutes any machine


Task 1 : Weightlifting

A. Emom x 5-Minutes

High hang clean + push press


B. Every 90s x 6 Rounds

Sq. Clean + sq. Clean + sq. Clean and jerk


C. Clean pull

3 sets , 5 reps


D. Jerk behind the neck

Emom x 8-Minutes


Task 3: Gymnastics

Rotate Every 30s x 15 Rounds

A. 8 T2B

B. 2 Bar muscle up + 4 dip bar ( single bar )

C. Rest


B. Supersets x 3 Rounds

30 DB Farmer carry

5 dragon Flag


Task 3 : Accessory

A. Supersets for 3 Rounds

20 biceps Hammer curl

20 DB skull crusher

20 lateral side raise

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